Today I have a special post dedicated to one of my close friends who is looking to start on a plant-based diet. So as a tribute to help her on her journey, I am going to share with you how to get started by stocking your kitchen cabinet with the healthy basics. While each of us is going to have our own taste preferences, the following are typical items that you can use to put together tons of plant-based vegan dishes.
Remember, you can always refer to the THK Kitchen for a complete shopping list as well.
Miso, Extra Virgin Olive Oil (dark bottle), Nama Shoyu (unpasteurized soy sauce), Nutritional Yeast (vegan protein and B12), Minced Ginger, Brown Rice Vinegar, Unrefined Coconut Oil, Organic Balsamic Vinegar (lead-free), and Unheated Sea Salt
Canned Tomato (high fructose corn syrup free), Organic Pasta Sauce (free of pesticides), Roasted Pepper, Sundried Tomato, Organic Vegetable Broth (free of canola oil), Organic Ketchup (high-fructose corn syrup free), Kalamata Olives (free of sodium)
Breakfast Grains (quinoa, buckwheat, whole oat groats, organic oatmeal- free of pesticides, refined flour), Germinated Brown Rice, Sprouted Quinoa (free of phytic acid, higher nutrient content), Organic Wheat Pasta (free of white flour and pesticides), Bulk Exotic Grains, Sprouted Organic Corn Tortilla (GMO Free), Sprouted Sourdough Bread (mold resistant), Sprouted Ezekial Muffins and Bagels (sprouted-increases nutrition, contains active enzymes for proper digestion)
Beans and Legumes
Organic Canned Beans and Lentils (BPA free can, free of High-Fructose Corn Syrup), Bulk Bin Organic Lima, Black ad Cannellini Beans, Sprouted Green Lentils (sprouting reduces phytic acid and naturally occurring enzyme inhibitors while increasing digestibility)
Nuts and Seeds
Unheated, Unroasted and Unsalted, Raw Nut Butter (free of polyunsaturated oil aka Trans Fat) (free of peanuts, which contain aflatoxin, a carcinogen), Organic Sprouted Nuts and Seeds (sprouting increases nutritional value, contains active enzymes and are not heated which damage the healthy fats)
Goji Berries (full of Vitamin C), Organic Dried Fruit-sulphur free (free of pesticides, added sugar and oil), Coconut Sugar (rich in B vitamins, Raw Honey (nutrient-rich, free of corn syrup, active enzymes), Grade B Maple Syrup (free of high-fructose corn syrup and rich in nutrients), Organic Coconut Flakes (free of added sweetener)
Gluten-Free Seed Crackers (free of wheat, flour, preservatives), Raw Sunflower “Bread” (nutrient and enzyme rich), Raw Organic Food Bars (free of soy, grains, preservatives, dairy and additives), Stone-Ground Whole Wheat Crackers (free of preservatives, flour, synthetic vitamins, additives and pesticides), Raw Crackers (free of toxic wheat, preservatives, toxic oils), Kale Chips (low calorie, nutrient dense), Raw Fruit and Nut bars (free of chemicals, easy to digest), Raw “Cookies” (rich in nutrients, free of synthetic ingredients)
Organic Flour and Wheat Alternatives (Coconut, Almond, Brown Rice), Organic Baking Mixes (free of pesticides, white and refined flour, preservatives), Organic Baking Soda (free of aluminum), Coconut Butter (high in healthy fat, free of trans fats), Coconut Flour (rich in nutrients, easy to digest, free of refined flour), Organic Dark Baking Chocolate (rich in antioxidants, free of toxic fat, sugar and preservatives), Organic Vanilla Extract (alcohol free, free of “flavors”)
YOU MADE IT!
You are now one step closer to being a health-food Rock Star! So print this out, get your butt in the car or on the bike, and get to the store. If your local store or farmers market doesn’t have these items, or items similar to them, then get online. The world is your oyster and all these items are merely a click away (Amazon has almost all these items). No excuses here 🙂 If you need more guidance, check out THK Kitchen (the ultimate shopping guide), and Criminals in your Kitchen.
So go forth my new found plantarians! Be Healthy and Feed that Belly!